Spark CrossFit – Weightlifting & Barbell
Warm Up and Skill
– 750/600m Row or 1.0/.8mile Bike
– Joint Prep
– Barbell Warm-up
Welcome to a new cycle! For this first 6 weeks, we will alternate:
– Snatch variations in weeks 1, 3, and 5 and Clean & Jerk variations in weeks 2, 4, and 6
– Strength work between pressing, pulling, and squatting
– Accessory work with a focus on core stabilization and functional mobility
Work hard to develop good habits to build a solid foundation for when we crank up the intensity toward the end of the year! TECHNIQUE IS EVERYTHING!
A: High Hang Clean & Jerk (3+3)
15min to build to a 3RM
Setup: Deadlift the bar to the power position (Vertical torso, knees bent). USING NO WIND-UP (dip/drive), violently extend hips, knees, & ankles, then pull yourself under the bar.
This reads: 3 Hang Cleans, THEN 3 Jerks
Draw a line on the floor and line up with it for each rep. JUMPING FORWARD WILL BE CONSIDERED A MISSED LIFT. Having to take a small step forward to save a lift is ok.
B: Bench Press (5×5)
Give athletes 5-6min to build, then start a 2min clock
Goal: 75-85% of your best Power Clean across all 5 sets
Strength Accessory & Core
C1: DB/KB Front Rack Rear Foot Elevated Spilt Squats; 3×8/leg
C2: Bird Dogs; 3×8/side
C3: Hollow Rocks; 3x30sec